Nicole Cruz RD

Nicole Cruz RD Diet-free family nutrition. Helping you & your child have a healthy relationship with food 🥑🧁🍒

Happy New Year!!!⁠⁠Let’s choose to make 2026 the year we opt out of diet culture!!⁠⁠Let’s make it the year we honor our ...
01/02/2026

Happy New Year!!!⁠
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Let’s choose to make 2026 the year we opt out of diet culture!!⁠
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Let’s make it the year we honor our body, trust ourselves, and end the perpetual cycles of food and body shame!⁠
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Let’s do it together ❤️

Now that we’re into the new year, I want to encourage you to step back and take a look at any goals you set for yourself...
12/31/2025

Now that we’re into the new year, I want to encourage you to step back and take a look at any goals you set for yourself for this year.⁠
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Here are some questions to consider:⁠
🤔Do they feel sustainable?⁠
🤔Are they flexible?⁠
🤔Do they bring me joy when I think about them?⁠
🤔Are they process oriented or results oriented?⁠
🤔Are they from a place of self-care?⁠
🤔Do they feel punishing?⁠
🤔How will they feel if I don’t do them?⁠
🤔Why are these on my list?⁠
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I simply want to encourage you to take a deeper dive into your goal and intention setting?⁠
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Notice how they make you feel and ask why they’re important to you?⁠
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I know how the things on each of these lists make me feel.⁠
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One side feels gentle, respectful, kind, affirming, and loving.⁠
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The other feels harsh, rigid, and punishing.⁠
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I hope you choose the things that light you up and make you feel good, not just after you do them, but while you’re doing them. 💛

As we get close to the new year, you’re probably hearing a lot more about new year’s resolutions, new year new you, and ...
12/29/2025

As we get close to the new year, you’re probably hearing a lot more about new year’s resolutions, new year new you, and all the ways you can lose weight!⁠
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That’s what resolutions are typically centered around: eating or not eating certain foods, exercising, and losing weight.⁠
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But is that really the most important thing to center your year around?⁠
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I know they’re at the forefront of marketing and something you likely judge yourself for. But try to take a step back and think about what you’re really hoping to get from those things?⁠
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Confidence, community, improved health, happiness, love...⁠
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If it wasn’t through cutting out foods, starving yourself, ⁠or losing weight, how else might you get those things?⁠
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Think about setting intentions that have nothing to do with shrinking your body or cutting out foods, but that truly feel empowering.⁠
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What intentions can you set for the new year?⁠
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✨Being present with friends and family.⁠
✨Enjoying foods I love.⁠
✨Feeling satisfied with my food choices.⁠
✨Engaging in conversations at gatherings.⁠
✨Getting enough sleep to feel rested.⁠
✨Spending time baking with my family.⁠
✨Going to events that fill me up (not ones I feel obligated to do).⁠
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What intentions can you set that will make you feel good AND that won't make you feel like a failure if they don't happen exactly as planned? 👇

Have you ever heard recommendations like… ⁠🥕Only serve veggies for snacks⁠🙅‍♀️No “junk food”⁠🙅‍♂️No sugar⁠🍽Strict portio...
12/26/2025

Have you ever heard recommendations like… ⁠
🥕Only serve veggies for snacks⁠
🙅‍♀️No “junk food”⁠
🙅‍♂️No sugar⁠
🍽Strict portion sizes⁠
🤔Switch to low-fat or light products⁠
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To ‘help’ if your child is in a larger body. It’s super common advice from pediatricians, concerned grandparents… or maybe you’ve even thought about it yourself.⁠
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But here’s the thing… All of these cause harm.⁠
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No child should ever be burdened with feeling guilty for eating or feel like they are not allowed to eat based on their body size. I hear so many stories from clients who were given different foods growing up or they weren't allowed to have seconds but their siblings were.⁠
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Children who are in larger bodies, or who have gained weight, deserve access to all foods and in the amounts they need to feel satisfied.⁠
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Restricting children's intake sets them up to feel deprived, have inadequate nutrient intake, and to sneak food, not to mention the emotional harm involved.⁠
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Many health care professionals are so terrified by weight gain and increasing body sizes, that they recommend restriction for any child that goes up on the growth chart or is at the high end of it. ⁠
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This sets them up for a lifetime of food and body struggles. It NEVER encourages a healthy relationship with food or ends in a "healthy" body size. In fact, greater restriction is correlated with higher body weight and eating disorder behaviors.⁠
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All children deserve to be fed well and should be encouraged to listen to their body.⁠
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If you feel like your child struggles with food, or their body weight has suddenly shifted dramatically, seek out the help of a registered dietitian or therapist (who specializes in disordered eating) who can help you sort through what might be going on. And if anyone recommends restriction as a tool, run and find someone else!⁠
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If you’re concerned about the size of your child’s body but you also know you don’t want to cause more issues or body shame, let’s chat. Comment ALIGN and I’ll send you the info for a free call 💛

You know the 'healthy eating' advice...⁠⁠🍪Eat this not that...⁠⁠🧈Swap 'x' ingredient for a healthier alternative...⁠⁠🍩Av...
12/24/2025

You know the 'healthy eating' advice...⁠
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🍪Eat this not that...⁠
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🧈Swap 'x' ingredient for a healthier alternative...⁠
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🍩Avoid these high-cal…⁠
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🧁The best foods to not ruin your diet/work/progress…⁠
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As much as you might want to 'healthify' your holiday eating, you don’t need a list of cookies or any other food that you’re allowed to eat or should eat.⁠
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Eat the ones you enjoy and that bring you joy and satisfaction.⁠
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When you eat based on rules - like ‘x’ cookies are low-carb, low-fat, low-cal, don’t have this, (taste like cardboard)... you’re not going to be satisfied!⁠
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And when you’re not satisfied, you’re going to keep digging deeper and deeper into that box of cookies, looking for the satisfaction you’ll never find.⁠
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You’re much better off eating the cookies (or any food) you enjoy, and with full permission. When you allow yourself to eat without guilt or shame, you focus on the food, enjoy it more, are more satisfied, AND feel safe to leave it because you know you can have it again and again.⁠
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You don’t need any lists or guidelines to tell you what to eat.⁠
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You only need to focus on what YOU like and enjoy!⁠
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What's your favorite holiday cookie?

For the holidays, try to relax and enjoy the meal for yourself and with your family. In the scheme of things, what they ...
12/22/2025

For the holidays, try to relax and enjoy the meal for yourself and with your family. In the scheme of things, what they eat for one meal won't make or break anything. You're not going to look back and think, "I'm so glad I got her to eat that one green bean." You're going to remember the silly stories and joy of being together.⁠
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❤️ Happy Holidays 💚

It’s so important that we clearly know our role in the feeding relationship. ⁠⁠I know it can feel important and like it ...
12/19/2025

It’s so important that we clearly know our role in the feeding relationship. ⁠
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I know it can feel important and like it is our job to get our kids to eat balanced, to eat well. ⁠
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And the truth is, it is our job to support them, to provide the structure so they have the opportunity to eat a variety of foods in a balanced way. ⁠
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But it’s not our job to dictate the bites or exact foods they need to eat at a given time. ⁠
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When we interfere and say things like take two more bites or you’ve had enough, we interfere with their ability to self-regulate and to trust themselves with food. ⁠
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And we often make some foods feel limited and therefore more desirable, like the forbidden fruit…⁠
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If we want our children to be able to attune to their body cues, self-regulate, and have an overall healthy relationship with food, it’s critical that we know what boundaries to hold with food AND what language to use when holding them. ⁠
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If you’re unsure about boundaries or how to hold them without creating restriction or deprivation, let’s chat. ⁠
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Comment JANUARY for more info!

12/18/2025

Sometimes the comments are direct.
Sometimes it’s the side eye.
Sometimes no one says anything… and you still feel it.

Food is one of the most commented-on parts of parenting.
The looks.
The opinions.
The “helpful” advice.

And it can leave us questioning ourselves…
comparing our kids to other kids…
and wondering if we’re doing it “wrong.”

If you’ve ever felt judged about what your child eats or how you parent around food, you’re not alone.

On this week’s episode of The Intentional Table podcast, we’re talking about:
✅ why food brings up so much judgment
✅ practical tools for how to respond when comments come up
✅ how to be confident in your approach and do what’s best for your family

🎧 Listen to The Intentional Table Podcast

✨Comment INTENTIONAL and I’ll send you the link.

12/18/2025

Create an ultra-realistic 8K Christmas portrait using a 55mm lens with bright, playful holiday lighting. The woman is in a whimsical candy-cane themed photoshoot, surrounded by pink giant peppermint decorations, snowy ground, festive trees, and oversized ornaments.

Use her real facial features exactly as they are — do NOT change or alter her face in any way. She has long blonde hair styled in a soft textured holiday updo with loose face-framing curls. She haa blue eyes, slightly glowing from the Christmas lights around her. Her makeup is festive glam — winged liner, warm eyeshadow, rosy cheeks, and a bold holiday soft pink lips.

She wears a sparkly white long-sleeve pants jumpsuit , fitted and shimmering with sequins. The back of the jumpsuit has a scoop-back cut, adding keeping the holiday sparkle. She is sitting on a white cube block, posing with one leg lifted and crossed, similar to the reference image. Her expression is playful and confident, smiling warmly toward the camera.

In her hand, she holds a giant pink-and-white peppermint lollipop prop, resting it over her shoulder in a fun, candy-land pose. Around her is a fully decorated Christmas set:
• Snowy ground with fluffy artificial snow
• Christmas trees dusted with frost, decorated with pink ornaments and string lights
• Oversized andy canes framing whimsical eside her
• A large shiny red Christmas ornament near her feet

Lighting should be bright, clean, and festive, capturing the glimmer of the sequins and the pink candy-themed props. The colors are vibrant reds, whites, and silvers, giving a magical North Pole holiday studio vibe.

“Did you eat all that? Oink oink. Little piggy.”I stood there frozen as I listened to these words spoken to my daughter....
12/17/2025

“Did you eat all that? Oink oink. Little piggy.”

I stood there frozen as I listened to these words spoken to my daughter.

What on earth is happening?

It was said playfully. Yet it felt so horrible and wrong.

Because I know. I know what words like these do.

They plant seeds for food & body shame, questioning, distrust…

Exactly what I don’t want for my daughter, my boys, or any child for that matter.

And sadly, food & body comments are abundant, especially this time of year…
“Oh, they’re such a good eater!”
“You eat like a bird.”
“Finish your dinner if you want dessert.”
“What are you feeding this kid? He’s really filled out.”
“How do you afford to feed them? They’re gonna eat you out of house & home.”
"You better eat something or you're gonna waste away."

When someone comments like this, how should you, me, or any of us respond?

I suggest one or both of the following, depending on what’s being said & your comfort level.

👉Respond directly to the Unsolicited Comment Crusader.
👉Ignore them, & speak directly to your child.

To the Comment Crusader:
“Yep, she ate exactly what her body needed.”
“Let’s not talk about food or bodies. Thank you!”
“We trust our child to listen to their body and eat the amount they need.”
“We allow everyone in our family to eat food in the order they choose.”
“We’re fine with her not finishing. Thank you!”
“We all come in different shapes and sizes. That's what we find beautiful!”
“Let’s chat about something else.”

To your child:
“You don’t have to eat anything you don’t want. Just listen to your body.”
“You know you’re welcome to eat dessert if you choose. You can stop eating whenever you’re done.”
“No food is bad for us. Too much of anything might make your belly hurt. I trust you to listen to your body.”
“All bodies are good bodies. Your body is perfect just the way it is.”
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I know it's hard sometimes! I feel it too.
*But it's important for all of us to remember: It's our job to protect & support our children with food & their body. NOT to make Grandma Nancy, Aunt Karen, or Cousin Sue comfortable.
Only YOU know what's best for your child, and it's ok to set boundaries with your family & friends as needed.

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